This bodyweight hiit workout will take you 22 minutes to complete. No equipment needed and perfect to do at home (or the gym). If you’re someone who gets easily bored during workouts, then this is the routine for you. Not only is it quick, but it’s broken up into three mini circuits, so you’re constantly changing up exercises.
Bodyweight HIIT Workout (Total Body)
This bodyweight hiit workout is broken up into three mini circuits. In each circuit, you’ll do three exercises, three times through, using an interval structure of 30 seconds of work and 10 seconds of rest. After each set, rest for 30 seconds. After each circuit, rest for 60 seconds.
All three circuits are total body, but the first will focus more on lower body, while the second will focus more on upper body and core.
As with all workouts, you want to make sure you’re properly warmed up beforehand. Always listen to your body, modifying or stopping as needed. I have two warm ups on my channel or you can do your own.
- 5-Min Warm Up
- 7-Min Gentle Warm Up (no jumping)
I also have a guided cool down on my channel that I highly recommend post-workout.
Workout Breakdown
See the times in parentheses in the above video for a demo of each exercises and how to modify.
Circuit 1 (01:23)
- Lunge Hop – Jump Lunge
- Bear Plank Kick-throughs
- Squat Jump Lateral Kick
Circuit 2 (09:21)
- Plank Jack x2 Toe Touch
- Surfer Get-Ups
- Bicycle Crunch Sit Ups
Circuit 3 (16:55)
- Surrender Squat Jumps
- Swimmer Reach ‘N Pulls
- Squat Jack – Jumping Jacks (2×2)
Hope you enjoyed this bodyweight hiit workout! My butt was especially sore the day after filming it. I’m going to do a series of these total body HIIT workouts using varying equipment, but wanted to start with bodyweight since you all seem to love the no-equipment routines so much. Next week: resistance bands!
xo Nicole
That was perfect, worked up a nice sweat!